I meant to post my workouts daily to sort of keep a running journal going as I get used to Ecency and hopefully start to meet new friends. But we wound up going to the local Christmas Light Parade on Saturday and then a pony ranch/ birthday party yesterday, followed by an evening of frantic $SOL NFT turtle staking and swapping $AVAX for $TIME for some Wonderland staking. The staking and swapping did not go smoothly, or else I might have had time to get over to this blog attempt last night.
I look forward to my Saturday and Sunday morning workouts because my dad comes over to do them with me. Otherwise, I typically workout in my garage alone every day. I have a lot of online workout friends, and my online gym that I run, but having that in-person partner is really nice to have, on occassion.
Our Saturday morning workout was a play on the CrossFit benchmark Girl "Nancy", which is:
5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#
The remix we did was “Negative Nancy”, which is the same amount of running (2000 meters) and reps (75 OHS), just a different scheme:
For Time:
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
Barbell: (95/65)
Kilos: (43/29)
I thought "Negative Nancy" was fun, but with a time of 18:23, it was well below my "Nancy" PR of 17:31, from a couple of months ago. My dad scored 16:44, but subbed rowing (250 meters rowed for every 200 meters I ran) and Double Dumbbell Front Squats 35#, rep for rep). He has a calf strain that has been lingering for months. We did a Double Under Challenge in August, followed by a Miles Ran Challenge in September, and his strain comes and goes, so he tends to row or bike more often than run these days.
I also did a few other workouts I will post below, but neither were as much fun as "Negative Nancy", so I will not separate them into their own post.
Yesterday:
“All Shook Up” Home Gym Version
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)
After Each Round of Squats:
20 second hold/ hang from pull-up bar
50 Meter Dumbbell Farmers Carry (50’s/35’s)
Kilos: (22.5’s/15’s)
Time was 17:14 and my grip was gone before the end. Took too many "shake out the arms" breaks on the farmer carries and the 20 second hanging was torture. My dad was right behind me on this one with a time of 17:33. He used 35# DBs, while I used the 50s, which is how we typically do things. I either use a barbell or the 50s and he tends to stick with the 35s.
Today:
“I Love This Bar” Home Gym Version
AMRAP 7:
Alternating Single DB Power Snatches (50/25)
On the Minute:
7 V-Ups
*score the snatches
Rest 6 Minutes
AMRAP 7:
DB-Facing Burpees
On the Minute:
7 Double DB Push Press (50/35)
Kilos: (52/38)
Score: 86 snatches + 39 burpees = 125 reps total
Second half of today's wod was miserable! Push Press got hard really quick, by the third minute it was all a struggle. Burpees gave no time to recover. First section of the workout with snatches and v-ups was nice and easy though, so the end made up for that.
I would love to see others post who have done any fun CrossFit style workouts lately as well. Have a good one everyone!
